Upper Back Pain

The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional. 


Upper back pain is a non-specific pain between the base of the neck and the lower back.


Due to the complexity of the anatomical structure of the back, upper back pain may be caused by muscles, tendons, ligaments, joints, discs, bone or nerves. It is this ambiguity that leads to its classification as ’non specific’.

Damage to these structures may be caused by either overuse (small forces applied to the back over an extended period of time) or a one-off force.

Often a ‘burning’ in the upper back is caused by weak upper back muscles coupled with tight chest muscles. In this way, the upper back is constantly fighting to keep the shoulders back. Ensuring a balance between ‘pushing’ and ‘pulling’ based exercises will reduce the chances of this imbalance developing.


  • Improve upper back strength
  • Scapula stabilisation
  • Improve upper back flexibility
  • Improve posture
  • Improve chest flexibility